Workouts That Go The Distance

Divide And Conquer Research has shown that the benefits of exercise can be cumulative over the course of a day. Veteran marathoner Doug Kurtis uses this principle to coach a number of age-group champs. Instead of doing a lot of long runs, Kurtis has his runners split most of their 20-milers, running 10 miles in the morning and 10 miles later that afternoon. Kurtis says splitting the long run helps keep injuries at bay and allows for a chance to rehydrate and refuel. "It's also less taxing mentally. Still, at the end of the day, you have your 20 miles in."

Go Forth With Tempo The aptly named Hal Goforth, who has run 27 Boston Marathons in less than three hours, swears by tempo runs. Start with a 1.5-mile warmup, then do three miles at what he calls a "challenging, borderline uncomfortable pace." Cool down for another mile and a half. Do this at least once a week, building up in increments of one-half to one mile until you're running at least six miles at tempo. "These workouts will help you hold on to a faster pace for longer and longer distances," he says.

Race With Purpose Twenty-one-time sub-three-hour Chicago finisher Dennis Petrushkevich uses races as speedwork. He races eight times in his annual build to the marathon--roughly one race every other week--ranging in distance from 5-Ks to a half-marathon. "I try to run them hard, but I don't care if my times aren't great," he says. "They're purely workouts." If you race a half-marathon as part of your marathon training, just make sure it is four weeks or more out from the marathon itself. Do any shorter races at least two weeks before marathon day.

Talk, Then Test "My favorite workout is a two-hour, 30-minute winter run on Vermont dirt roads with a friend," says John Valentine, who has been running quality marathons since Lyndon Johnson was president. "The conversation should flow for two hours. Then the last 30 minutes should be an effort." Find a running buddy and a scenic course in your area. The pace for the first two hours is 60 seconds per mile slower than marathon pace. The last 30 minutes should be at marathon pace. This workout will teach you how to run hard when you're tired--crucial to marathon success.

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